3 Nutritious Whole Grains to Try This Week (Plus Why They’re Great for Your Health)

Whole grains are one of the simplest, most nourishing ways to elevate your meals—whether you’re eating fully plant-based or simply adding more whole foods to your routine. Packed with fiber, protein, vitamins, minerals, and antioxidants, whole grains support everything from gut health to blood sugar balance to heart health.

Yet many people stick to the same one or two options (hello, brown rice!). The good news? There’s an entire world of flavorful, versatile grains that can add texture, nutrition, and excitement to your weekly meals.

If you’re looking to expand your whole-grain horizons, here are three delicious varieties to try this week.

Why Whole Grains Belong in Your Diet

Whole grains contain all three parts of the grain kernel—the bran, germ, and endosperm—which means they deliver significantly more nutrients than refined grains.

Key Benefits of Whole Grains

✔ High in Fiber

Fiber supports digestion, gut health, blood sugar balance, and satiety. It also helps reduce LDL cholesterol, which supports heart health.

✔ Plant-Based Protein

Many whole grains provide 6–12 grams of protein per cooked cup—helping you stay fuller longer and supporting muscle repair and metabolism.

✔ Packed with Vitamins & Minerals

Whole grains supply essential nutrients such as:

• B vitamins (folate, thiamin, niacin)

• Iron

• Magnesium

• Zinc

• Selenium

These nutrients support immunity, metabolism, cognitive function, and energy production.

✔ Linked to Reduced Disease Risk

Regular whole-grain consumption has been associated with lower risk of:

• Heart disease

• Type 2 diabetes

• Certain cancers

• Weight gain

✔ Affordable + Versatile

Whole grains are budget-friendly, easy to cook in batches, and extremely adaptable for bowls, salads, soups, stir-fries, and breakfast dishes.

Experts recommend making at least half your grains whole grains, which becomes simple once you discover how many delicious options are available.

3 Whole Grains to Try This Week

1. Bulgur

Bulgur is a whole grain that cooks quickly and offers a nutty flavor with a pleasantly chewy texture. It also provides 10% of your daily iron needs and is rich in fiber, making it both energizing and satisfying.

How to use it:

• Tabbouleh salad

• Hearty soups

• As a substitute for rice

• Added to grain bowls + salads

Try this Yummy Tabbouleh Salad.

2. Quinoa

Quinoa has soared in popularity, and for good reason—it’s a complete protein, containing all nine essential amino acids. While technically a seed, it’s classified as a whole grain due to its nutrient profile. It’s also high in iron, potassium, magnesium, and fiber.

Flavor + texture: Fluffy, slightly crunchy, creamy, and nutty all at once.

How to use it:

• Replace rice in bowls or stir-fries

• Add to salads

• Stuffed peppers

• Breakfast porridge

Try this: Lentil Quinoa “Meatballs” — a reader favorite!

3. Farro

Farro is an ancient grain with a hearty, chewy texture that holds up beautifully in warm or cold recipes. It’s rich in vitamins A and E, plus iron, and is often compared to barley (the two can be used interchangeably).

How to use it:

• Grain bowls

• Soups

• Stir-fries

• Veggie burgers

• Meal-prep salads

Try this: Lemon Miso Farro & Vegetable Bowl—bright, savory, and nourishing.

Whichever whole grains you choose, incorporating them regularly is one of the easiest ways to support digestion, metabolism, gut health, and overall wellbeing. These three options—bulgur, quinoa, and farro—are delicious, versatile, and nutrient-dense additions to a plant-powered plate.

Experiment with different textures and flavors, mix them into your weekly meal prep, and enjoy all the benefits whole grains have to offer. Small, consistent upgrades to your meals can make a big impact on your long-term health.

My name is Margaret Peterson, and I am in the nutrition coordinated program at Georgia State University. I am earning a Master’s degree in Health Science, and completing supervised practice hours to become a Registered Dietitian. In my free time, I enjoy working out, going to concerts, and trying new spots around Atlanta. My goal is to start private practice when I finish my program, but I also have an interest in working in a clinical setting. I chose to pursue a career in nutrition because I believe the foundation of a healthy life starts with the diet. My goal is to help people find the best diet for them individually, in order to feel comfortable and confident with the nutrition aspect of overall wellness.